Training Log: Entry 2438
PM WORKOUT (1400)
100 six count burpees in 80lb vest
Time: 16:23
300 alternating one armed KB swings (150 swings per arm)
Notes: Couldn't do Murph this year, so came up with something awful to still feel that misery. The after feels very similar: like I just finished swimming against an ocean current for a few hours. Standard has been set and now I can try to overcome this sometime.
Training Log: Entry 2437
AM WORKOUT (0530 wake up via dog) Fasted
50 burpees
50 mountain climbers
25 burpees
50 air squats
25 burpees
50 push ups
50 mountain climbers
10 air squats
Notes: Just throwing stuff at the wall when I get up before the family. Workout ended when I heard my mother-in-law coming down the stairs. Been eating off menu every day and my guts are rebelling. Still getting in my yogurt every day, but next time I travel like this I might look into packing digestive enzymes or probiotics.
PM WORKOUT (1700)
1 burpee
1 single armed KB snatch per arm
*add a rep each round, after 5 rounds, start over
3 ladders done with 80lb vest (16:55)
From there, strip off the vest, start over and go for max
Finished the burpees on the 9th round at 27:55, at which point my wife finished her run and my workout was over.
Which is good, because my heart felt like it was going to explode.
Training Log: Entry 2436
THURSDAY (travel day)
Mrs and I got our 3rd stripe in Tang Soo Do and can test for the next belt.
20 seconds on/10 off
Round 1: Burpees
Round 2: Air Squats
Round 3: Alternating KB snatch
Round 4: Alternating KB swing
First 20 rounds were done wearing 80lb vest, next 28 done without vest, final 8 rounds were just burpees and snatches, as they were higher impact and sucked the most. This was solid.
FRIDAY
AM WORKOUT (0500 wake up via dog) (fasted)
35 burpees
Chins ups off an I-beam alternating w/10 alternating KB swings (50 total reps of chins over several sets)
50 average band pull aparts
4 minute tabata
Odd minute: alternating KB snatches
Even minute: burpees
10 second rests: 1 armed KB swings
Notes: Just something to get the heart rate up this morning since I was the only one awake. Got Jack in the Box on the lunch menu today, so that's pretty awesome. Otherwise, eating is taking a bit of a nose dive calorie wise, but just gives me something to rebound to when I get back.
PM WORKOUT (1630)
INTERVAL TRAINING
20 seconds on/10 seconds off
First 24 rounds done with 80lb vest
Round 1: Burpees
Round 2: Squats
Round 3: Alternating KB snatches
Round 4: Alternating KB swings
Repeat
Next 36 rounds bodyweight
Round 1: Burpees
Round 2: Alternating KB snatches
Repeat
Notes: Really liking what I came up with here. With the vest on, I need those easier "buffer" movements, as I tried to just go straight burpees and snatches and it was a no-sale. Once I shake the vest I can put it into overdrive. I was sucking wind at the end and moving around like a dude in a wild west barfight. Always cool to see what I come up with when I have limited equipment.
Training Log: Entry 2435
DEEP WATER Week 2, Workout 3
AM WORKOUT (0700, 0520 wake up via alarm)
Axle clean and strict press away
10x10x136 (3:45 between sets)
DB lateral raise
2x10x20lbs (90 seconds rest)
DROPSET
10x20lbs
15x10
15x5
15x2.5
15xEmpty hands
Poundstone curls
162xAxle
Notes: First of 2 intended workouts today to get me "ahead" of my time off. 136 may have been a touch light, but the final 2 reps of the last set were a decent enough struggle. Will see what the shorter rests do. Part of me is thinking about calling these 2 weeks a break-in and restarting the training cycle on my return, but with my summer schedule I think that's a non-starter. Got in some daily work between sets and started the day with 50 fasted chins. On the road tomorrow: making sure to pack what I need.
2 hours of lawn care
PM WORKOUT (1330)
DEEP WATER Week 2, Workout 4
Axle Bench press
3x10x231
Close Grip Axle Bench press
3x10x201
(3)Incline barbell bench
2x10x185
1x10x185
Dips
3xfailure
Push ups
3xfailure
CONDITIONING
20 seconds on/10 seconds off
Round 1: DB thrusters w/20lb DBs
Round 2: Alternating 1 arm KB snatches w/45lb bell
Round 3: Burpees
Repeat for a total of 12 rounds
Notes: 3:15 rests between sets of benching, 2:00 between sets of dips and push ups. After the final set of dips, I went directly into the first set of push ups, and after the final set of push ups I went immediately into 25 band pressdowns. Feeling absolutely annihilated after cramming 2 weeks of Deep Water into 8 days with a bunch of conditioning and totally forgot I also have Tang Soo Do tonight. A week of good eating and a bunch of WODs is going to be pretty awesome.
I gotta say, there's something going on with the barbell incline benching. I struggled so hard with 185, whereas I can press 90lb DBs for about 12-14 reps. I wonder if it just puts my shoulder in an awful position for pressing. I DID use to use the swiss bar for this: might be worth considering again.
Training Log: Entry 2434
TUESDAY
DEEP WATER Week 2, Workout 2
AM WORKOUT (0700, 0530 wake up via alarm)
Chins (various grips)
4 sets to failure
Bent over rows 190
4x10
Clean pulls 190
3x10
Axle shrugs against minibands
1x85
Kroc rows 115
1x19
Band pull aparts
1x50
Reverse hypers
1x40
Notes: 3:15 between sets. Got in some daily work as well with ab wheel, dips and pushdowns. Getting back into the groove with the bent over rows and the clean pulls: remembering lessons learned from previous times. Threw in extra work to make it a full on back day. Also hit a fasted 100 1 armed kettlebell swings before all of this, which helped open up the hips some.
LUNCHTIME WORKOUT
Juarez Valley front squats 275 w/5 six count burpees between sets
8
1
7*
2
6*
3
5*
4
Time: 17:39
Belt squat stripset
32x150
Reps of 125, 100, 75, 50, 25 and axle
Notes: I hit the absolute cleanest and deepest set of 8 on 275 on the front squat I’d ever done in my life. It was beautiful, and totally unexpected. Put asterisks because I had to rack the bar before the final rep of all those other sets: had issues with it falling forward coming out of the hole. Went so much better than expected: growth has just been insane. I’m now a full 90lbs above where I started this experiment which, for you metric folks, is a big plate per side (20kg/45lbs). Always a great milestone. I’m gonna break my arm patting myself on the back for “discovering” this, but I guess I should really give credit to Josh Bryant and Jailhouse Strong. It’s why I read so much: even in the awful books, there’s bound to be some sort of nugget.
I need to add something to my breakfast: I finished the whole thing this morning and was still hungry. I’m thinking a slice of toast. I’ve taken to putting the nut butter directly into the burrito, which is delicious, but has robbed me an opportunity for calories. Another option might be some chicken or other white meat. I’ve got some chicken sausages that might answer the mail.
Training Log: Entry 2433
DEEP WATER Week 2, Workout 1
AM WORKOUT (0745, 0540 wake up via alarm)
NG Chins
2x25
Texas Deadlift Bar Deadlifts (TnG)
5x135
2x295
10x10x385 (3:45 between sets)
SSB alternating leg lunges 115
3x10 (2:00 between sets)
TRANSITION IMMEDIATELY TO
SUPERSET (hyper-ab)
Reverse hyper 230
3x20
Standing ab wheel
3x7
Notes: In between sets of deads I knocked out 25 dips, 50 pull aparts and 25 pushdowns, and got the rest of my daily work in. Going to do a squat focused WOD around noon to get in the technique work and finish up the workout. This was NOT a progressive workout, and instead more traditional, and absolutely kicked my butt. Definitely more Deep Water-esque. Good to be dialed in here. Some Poundstone hitching on the last rep of the last 2 sets, and in general this was pretty exhausting. Worth considering that I ran 4 days of the first week in a row and just started the second week immediately after that, so I'm super fatigued, but I'm trying to cram in as much as I can before I head to see my in-laws, wherein I'll most likely be doing some bodyweight work unless I can sneak away to a gym while I'm there. Plan is to do back day and Juarez valley squats tomorrow, then Press day in the morning and bench day in the afternoon the next day before the trip kicks off.
Been skipping a lot of warm-ups recently to make room for more training. Glad I can get away with it.
Been getting some of the best sleep of my life these past few days. I think seeing my parents went a long way there. Helped my brain remember what "normal" felt like.
Training Log: Entry 2432
DEEP WATER Week 1, Workout 4
AM WORKOUT (0700)
Axle bench press 226
3x10
Close grip axle bench 195
3x10
Incline barbell bench 185
2x10
1x8
Dips
3xFailure
Push ups
3xFailure
Notes: 3:45 between sets. Long break between inclines and dips. Still doing the progressive workout thing, but got most of it knocked out this morning. The third set of inclines had shorter rest between sets, and for push ups I did the first set immediately post final set of dips, then rested from there. Chased it off with 25 pushdowns and 50 pull aparts. Still wanna get in some conditioning and the rest of my daily work. I may legit do the Deep Water deadlift workout tomorrow just to get ahead of my schedule. My legs aren't nearly as sore as they were the first time I ran this: testament to the GPP I imagine.
PM WORKOUT (1600)
Fran+ Wave (95lb thrusters, strict chins until 50 reps, then kipping)
21
15
9 (time: 4:27)
15
21 (time :11:25)
Notes: Liked this, especially since I initially was just planning on traditional Fran and then threw in the wave right after that. It's different when you go in planning to burnout quick and then have to come back from the long swim out.
Nutrition has been poor these past few days. Not eating enough. My parents apparently became lunch skippers somewhere in life. Been having grassfed beefy jerky and quest bars to fill in some gaps and eating larger where possible.
Training Log: Entry 2431
DEEP WATER Week 1, Workout 3
AM WORKOUT (0640)
Axle clean and push press away (3:30 between sets)
10x10x156lbs
Poundstone Curls
161xAxle
Plate lateral raise stripset (no rest between sets)
25x10lb plates
25x5s
25x2.5s
25xEmpty Hands
PM WORKOUT
Axle Grace
Time: 2:54
Transition immediately to
EMOM daily work w/4 alternating KB snatch buy in
13 rounds
Notes: Still working around family in town, so more progressive style workouts. Was knocking out sets of push presses in between setting the table for breakfast, and then got the curls and raises done as time allotted. Got in the reverse hyper/ab wheel no rest superset as part of the PM workout. Hit that Axle Grace after my cheat meal at Texas Roadhouse, and shaved a second off my previous bests as of recently, so apparently the secret to a good time is to eat a big meal beforehand and feel like you're going to poop yourself the whole time: stay tuned for more training hacks.
156lbs was just about right on the push presses. Felt easy until the last set, and then it was a struggle. Should mean that it will be tough through out.
Time was 3:30 because I was factoring in getting into the garage, putting on my weightlifting shoes, soft belt, belt and elbow sleeves between sets.
Training Log: Entry 2430
DEEP WATER Week 1, Workout 2
AM WORKOUT (0600)
Chins (various grips)
24,22,19,20
Bent over barbell rows 185
3x10
Clean pulls 185
3x10
Axle shrugs against bands
1x80
Kroc rows 115
1x20
Band pull aparts
50
PM WORKOUT (1600)
Did the ladder match, working up to 10 before starting over. Made it through a full ladder and rep 6 of 10 of the second one.
Notes: 3:45 between sets. It was like a progressive workout today. With family in town, I would head into the garage, hit a set of something, head back with the fam and repeat. Made it work. Less than ideal. Hoping thrusters will help chase away some of the lower body soreness from yesterday.
Training Log: Entry 2429
AM WORKOUT 1 (0650) Post Night Shift
DEEP WATER BEGINNER Week 1, Workout 1
Buffalo Bar Squat (3:45 between sets)
10x10x325lbs
Barbell lunges (2:00 between sets)
3x10x95lbs
SUPERSET (hyper-wheel) no rest between sets
Reverse hyper
3x20x230lbs
Standing ab wheel
3x7
AM WORKOUT 2 (1130)
21-15-9
Touch and go deadlifts 225
NG chins (strict)
Dips
Time: 9: 17
Notes: Playing around with this a little, since I've run it legit before. 3:45 is my "4 minute rest" because it factors in time putting on the belt and approaching the bar. Very last set had me struggle a little on the final reps, which is just about perfect. Cutting a minute out should make this challenging. I do want to take moment to reflect on just how strong my squats have got out of nowhere, as last time I ran this I was doing something like 295 for the intermediate program, and now 325 feels a bit on the light side. Strength and conditioning are just through the roof there.
I cut out the deadlift technique work and decided to make it part of a WOD instead. Will do the same with the squats next week. Never cared for the technique work otherwise: this makes it palatable.
Can go heavier on the lunges next time, or keep rest periods on the short side. Still sorting it out.
Went with the reverse hypers and ab wheel so I could squeeze the daily work in too. I think it meets the intent enough. The ab work Jon includes absolutely sucks, but never did much for my actual core strength compared to these movements.
That WOD was a total ballbuster. I think it's more the night shift fatigue showing itself.
Training Log: Entry 2428
AM WORKOUT (post night shift) 0640
Treadmill walk w/80lb vest
Speed: 3.0
Incline: Started at 9.0 for the first 10 minutes, 9.5 for next 10, 10.0 for next 10, then kept going up by .5 each minute until the 38 minute mark (so got up to 14), then took it to 6 for the final 2 minutes
Transition immediately to
EMOM daily work w/ 4 snatch buy in
13 rounds
Notes: Pushed it harder than I thought I would. Happy with the outcome. More details later I'm sure, but gotta get in sleep. Got Tang Soo Do tonight.
PM WORKOUT 1 (1900)
Tang Soo Do class
Was actually a solid workout. Warm-ups included some multi-level plyometric jumps over some obstacles and then kicking combinations. Then did some 1 step self-defense combinations and worked on our hyungs. I got another stripe promotion, so now I’m rocking a white belt with 2 stripes. Focusing as much as I can on staying loose until the moment of striking. I can notice the impact in my shoulders.
PM WORKOUT 2 (2100)
Tabata. Odd minute 1 armed alternating KB snatches, Even minute burpees, 10 second rest times are 1 armed swings
Notes: Just something to get the blood flowing before work. Deep Water tomorrow so wanted to not be completely eliminated for that. This sorta workout WOULD have destroyed me back in the day: fitness is really on point.
I am excited to train. That’s so rare for me.
Training Log: Entry 2427
AM WORKOUT (0700) Post night shift
Did this
Training Log: Entry 2426
BUILDING THE MONOLITH Week 6 Final Workout
AM WORKOUT (0535 wake up via dog, 0640 workout)
Buffalo Bar Squats
5xBar
5x140
5x230
5x340
5x385
5x430
Axle clean and strict press (clean each rep)
12x5x151lbs
NG chins w/100lbs
5x5
Axle shrugs against minibands
75,25
Band pull aparts
50
Band face pulls
50
Buffalo bar squats
25x315lbs
PM WORKOUT 1 (1600)
Axle Grace
2:55
PM WORKOUT 2 (2100)
1 armed alternating KB snatches-burpees-pull ups (kipping permitted)
20-10-20
Time: 8:27
Notes: Once again, felt awful coming into Grace, felt awful DURING Grace, and then saw the time and was shocked. My baseline fitness is just insane at this point, and I could do some real damage if I ever come into this fresh.
I like this second workout I came up with. For the snatches, it was 20 total, so 10 per side, then 20 burpees, 20 chins, then 10s, then back to 20s. Little wave approach to it, got my heart rate up, and a full balance of movements.
Training Log: Entry 2425
BUILDING THE MONOLITH Week 6, Workout 4
PM WORKOUT
DB rows 90
2x40
1x20
Texas deadlift bar touch and go deadlifts
5x135
5x275
5x400
5x455
3x5x505
Axle bench press
5x136
5x221
5x256
5x5x281
Last bench set followed immediately with
50 dips rest paused
25 pushdowns
40 reverse hypers
20 standing ab wheel
50 pull aparts
Poundstone curls
160xAxle
Notes: Broke the rules on the rows because frankly I'm over them at this is the last workout. Just got the 100 reps done, and did them before anything else so I could focus on the dead and bench. Supersetted those two, with 90 seconds rest between movements. Had to use the Poundstone hitch on the final rep of the final set of deads, which seemed fitting. Those benches were all super ugly, but I got them all in. I am so pleased with how this day went. Coming off of travel, there was a chance of getting destroyed , but we made it through. Threw in the daily work at the end.
The check is in the mail for the final workout: no new frontier there, just gotta cash it in and blow my brains out on the widowmaker. From there, I only intend to take a few days off until Deep Water, because my schedule is going to get crazy.
Check in photo
Training Log: Entry 2424
SATURDAY
BUILDING THE MONOLITH Week 6, Workout 3
AM WORKOUT (0313 natural wake up)
Juarez Valley 225lb front squats w/5 six count burpees between sets
14
1
12
2
10
3
8
4
6
5
Time: 21:30
Transition immediately to EMOM daily work w/4 45lb alternating 1 arm KB snatches as buy in
15 rounds
Transition immediately to Tabata empty bar front squats for 8 rounds
Notes: Prowler was a no sale: lightning storms had me thinking that pushing a big metal object wasn't the smart play. This was a great workout none the less. With deadlifts tomorrow, I didn't want to go too heavy nor did I want to use so much volume that I came in crippled, so I kept the weight light and started the reps high but cut down by 2 while going up by 1. Had just the effect I was looking for: lungs were on fire but legs weren't too blown up. Very humid in the garage with those storms: lots of sweat. For the Tabata work, I went with Dan John's recommendation of getting at least 8 per round, and that was a solid marker. Ideally, I would have done belt squats for this, but getting this done before work I was in a bit of a time crunch and already had the rig set up for squats. In retrospect, trap bar would have been the right compromise, but live and learn.
Belt was fitting ok today. I'm sure I lost a little weight from travel, and I'm dehydrated. Going to try to eat as well as I can on this shift to gear up for a good deadlift workout tomorrow. Most likely do the squats the next day, maybe some prowler the day after, and then get after Deep Water soon after that. My schedule is going to keep being crazy over the next 2 months, so it's just gonna be getting in what I can when I can.
Training Log: Entry 2422
BUILDING THE MONOLITH Week 6, Workout 2
AM WORKOUT, Fasted
4.5 miles walked
MEAL
3.5 miles walked
Notes: This is a bit of a weird one, but I'm going to count it. Went on a fasted walk first thing this morning to a local convivence store half a mile away to pick up some sunblock, as I had plans to later go walking to a great fish taco spot that was 3.5 miles away for lunch. On the way back, I figured I'd just keep the fast going until lunch, which broke down to about 14 hours between meals. Go intermittent fasting. Had my meal and walked back the 3.5 miles, so it's a total of 8 for the day. Wasn't weighted, but close enough to meet intent for BtM. It was what the doctor ordered too: woke up this morning in full on hit by bus mode, so some light activity and good food will restore that.
Speaking of: the food
Shrimp burrito and fish taco in a corn tortilla (the way God intended). I legit couldn't eat the whole shrimp burrito: been SO long since I had that many carbs that my body was rebelling. I ate half of it, and then the shrimp and beans out of the other half. Had a chip from the side. Semi-cheat meal, but not really full tilt into it.
Training Log: Entry 2421
AM WORKOUT (0400) FASTED
1 hour EMOM circuit
Minute 1: Jumping jacks
Minute 2: Air squats
Minute 3: Mountain climbers
Minute 4: Walking lunges
Minute 5: Shadow boxing
Minute 6: Burpees
Repeat
Notes: Came up with this on the fly. Just wanted to move for an hour. Intensity wasn't super big, but good way to start the day. Did an old school heart rate check of taking my pulse for 30 seconds and clocked in at 114. Given my last resting heart rate was 46 after an energy drink, I suppose that means I did alright.
I actually found something in my hotel room to do pull ups off of, and I'm doing some nordic hamstring curls off some furniture, so the daily work has pretty much continued uninterrupted as well.
PM WORKOUT
Got in my daily work, and finished up with some tabata thrusters using this end table in my room
The handle is the diameter of an axle, and having all the weight toward the top made it off balance and a bit of a fight, which was cool. My shoulders feel like they're going to fall off from those push ups, so this added some agony.
May go for a walk tomorrow. There's a great fish taco place about 3 miles away: I can probably burn off most of the food getting there and back.
Training Log: Entry 2420
AM WORKOUT (0400) FASTED
20 push ups, EMOM, for 50 minutes. Go for max on last round until minute is up (managed 37 total)
Notes: This is a classic for me. Fantastic chest pump. It always feel easy until those last 4 rounds, and then you hang on and get it going.
PM WORKOUT (1600)
Started off with this
When I got through it, I did the set of 40 again, and then did a set of 10-9-8-7-6-5-4-3-2-1, then 50 mountain climbers and 65 jumping jacks to make it a solid 30 minutes of activity.
I have been thriving with my hotel room cooking with my 4" skillet. I made chicken tacos tonight
And breakfast this morning was 2 fried eggs, 2oz of grassfed organic ground beef, and half an avocado
It's been nice traveling and not having to eat junk the whole time.
Training Log: Entry 2419
TODAY
BUILDING THE MONOLITH Week 6, Workout 1
AM WORKOUT (0517 wake up via dog, 0650 workout)
NG chins
4x25
Buffalo Bar squats
5xBar
5x140
5x230
5x335
5x385
5x5x430 (Lifetime 5x5 PR)
Axle strict press
5x151 (clean first rep)
5x171 (clean first rep)
5x191 (from rack)
Dips
200
Band pull aparts
1x34
2x33
Axle strict press from racks 151 w/rest pause
9+3+2
Transition immediately to bodyweight dips
10+10
Transition immediately to 25 band pushdowns
Transition immediately do lateral raises
20x10lbs
20x5
20x2.5
20xEmpty hands
Notes: Knocked the chins out first, before the start of the workout, so I’d fatigue less for the squats. Then did supersets of squat and press until I ran out of presses, then giant sets of squat-pull apart-dip till I ran out of pulls, then squats and dips until squats were done, then pressed and finished. 2.5 minutes between sets. Bar almost rolled off my back after rep 3 on the second set: pretty scary. Otherwise, this was an awesome challenge and really just caps the whole process for me. Just gotta finish things up now.
Pressing was solid: significant improvement from week 3. Zero blackouts and felt strong.
Got into my hotel. No microwave. We adapt. Cooked up a pound of ground beef with a 4" skillet.
Work in progress there. Got some eggs too. My usual fair of grassfed/organic, etc. Making things work.
Going to get in a hotel room workout in a bit and plan to hit something up in the early AM.
EDIT: Hotel workout was a 6 minute plank followed by EMOM 10 burpees for 21 rounds (got beat by the clock). Elevation is higher here.
Training Log: Entry 2418
SUNDAY
AM WORKOUT (0315 wake up via alarm)
Did this guy
Modified it: used an axle for the snatches and thrusters, took the workout to 25 minutes, and no rest at the 11 min mark.
Transition immediately to
14 rounds of EMOM daily work w/4 burpee buy-in
Transition immediately to
4 minute Tabata of single arm alternating KB swings (two handed swings during the 10 second rest period)
30 GHRs
11 neck bridges each way
Notes: Got through a full 6 rounds and had done 1 snatch of the 7th round when time ran out. Strict pull ups for the first 5 rounds to get in daily work, then kipping after that. I picked the axle because it weighs 25lbs (this is my cheap Rogue one vs the Ironmind one), and I could throw some 25lb bumpers on it to get to 75. It made the snatches even suckier, because there was zero rotation and my grip was frying. Went from power snatches to muscle snatches way too quick, to the shock of absolutely no one. Shoulders were fried. I liked this for what I wanted it to be: conditioning that wasn’t going to tax my hamstring too much the day before the heaviest squat workout of BtM. Solid sweat going.
Another 12 today and travel tomorrow. I’m bringing a TON of food, so hopefully I can get ahead of things. First time traveling on a weight gain phase in a LONG time: it’s a lot more tedious compared to losing weight.
Training Log: Entry 2417
SATURDAY
BUILDING THE MONOLITH Week 5, Workout 6
AM WORKOUT (0315 wake up via alarm)
25 minutes of prowler work
15 rounds of EMOM daily work
Notes: Just gonna describe this. Since it was 0330, I didn’t wanna push the prowler in my usual spot at my kid’s school’s parking lot, because it’s closeby a bunch of residential properties and I didn’t wanna be that a-hole making a bunch of metal scraping concrete noises, so I took the prowler to the parking lot of my local Dick’s Sporting Goods. Since I didn’t have my normal 40 yard marker and I didn’t wanna spend any more time than necessary charting it out, I just used the markers of parking spaces to track distance.
I did 12 rounds of high handle sprints that ran the length between 2 sets of parking spaces (so like, I ran across a set of parking spaces, then ran across ANOTHER set, and ended where the next set started) with 30 seconds between rounds w/90lbs loaded on the prowler. I then cut the length and rest times in half and did that for about another 12 rounds. After that, I stripped off the weight and ran the prowler the length of the entire parking lot twice, with 30 seconds between rounds. It was kinda nice having such a long space with so many markers, as I only needed to turn the prowler every 3 rounds. Was trying my hardest to give myself some prowler flu, but didn’t quite happen.
EMOM work had 4 alternating 1 armed KB snatches as buy in. On the 15th round, I did 4 snatches-4 1 armed swings-4 snatches until the minute was up. REALLY liked that. Good training effect.
And now, here I am on my 12, but at least I got in everything I needed. Tomorrow, will do some stupid WOD before work and get in the daily work.
EDIT: Actually, few more thoughts.
Had my weekly cheat meal last night. Every time I do, I’m glad I do it, and it’s less about eating yummy food (which is still a plus) but more the enjoyment of being with family AND the amazingly positive PHYSICAL benefit I observe. It’s funny, because by the time the cheat rolls around I’m looking/feeling like I SHOULDN’T have it: abs are shallow, muscles flat, just looking and feeling very “off”. And then, within hours of the meal, I’m vascular out of my mind, abs are deep, shoulders popping out again, etc. Going too long without these cheats was a mistake. Since I’m gaining, it’s not meant to be a refeed, and I’m not pushing the calories super high, but the composition of the meal is so radically different that it has a significant impact.
My caffeine is way up again. I legit seem to sleep better when it’s high. I’m not going to question it.
Training Log: Entry 2416
BUILDING THE MONOLITH Week 5, workout 5
AM WORKOUT (0520 wake up via dog, 0700 workout)
Buffalo Bar Squat
5xBar
5x140
5x210
5x295
5x345
5x385
Log viper press 130lbs (each rep from floor)
15x5
Weighted NG chins 90lbs
5x5
Axle shrugs against bands
70,30
Band pull aparts
50
Band face pulls
50
Buffalo bar squat
25x295
https://www.youtube.com/watch?v=tPq0-L13Zwk
Dips
50
Standing ab wheel
20
Reverse hypers
40
Notes: Started with super sets of squat and press, followed by chin and press, then circuits of shrug-press-pull-press-shrug-press-pull. 1 minute rest between the chinning supersets, plate change rests otherwise. Flew through this. Viper pressing every single rep from the floor is money: just really transforms this into something awful. Had the idea that, were I to ever do this again, I'd try something like getting 75 reps total in as few sets as possible to just make this a nightmare.
Still dealing with the need to vomit during the widowmakers. Could be a consequence of eating so close to training. On that note, I had 4oz of grassfed organic new york strip steak with my breakfast this morning, which I think is the right move. Cheat meal tonight at our favorite pizza place.
Going to mow the lawn wearing my 80lb vest as one of my conditioning workouts in just a little bit, and see where the day goes from there. Working 2 12s in a row over the weekend, and then my work trip followed right by another 12 the day I get back. Tight schedule.
CONTINUED
Did 50 minutes of yardwork wearing the 80lb vest, then did this at 1500
Modified it: going to call this the "Ladder Match". Once I got to 10 thrusters, I started over again (get it? It's a ladder!). Got through that twice and was starting the first thruster on the third ladder when time ran out. I like this approach more: less time spent gasping in between thrusters.
Training Log: Entry 2415
BUILDING THE MONOLITH Week 5, Workout 4
AM WORKOUT (0500 wake up via dog, 0650 workout)
Juarez Valley Front Squats 265 w/5 six count burpees between sets
8
1
7
2
6
3
6
4
Time: 16:00
Transition immediately to EMOM daily work with 4 alternating 1 armed KB snatches as buy-in each round
15 rounds total
Belt squat stripset (no lockout)
34x150
3x125
3x100
4x75
4x50
4x25
5xAxle
Notes: Woke up feeling like I had been beaten by a bat, but once I got the bar across my collarbone things came back online. Tried out my new Cerberus strongman shorts
Training Log: Entry 2414
BUILDING THE MONOLITH Week 5, Workout 3
AM WORKOUT (0700) Post Night Shift
Texas Power Bar touch and go deadlifts
5x135
5x205
5x345
5x400
3x5x450
Axle bench press
5x136
5x191
5x226
5x5x250 (all reps paused on chest)
DB rows 105
5x20
90lb incline bench stripset
(3) 1x14
(3) 1x3 w/Reactive Slingshot
(3) 1x4 w/Metal Catapult
(Flat) 1x4
Dips w/rest pause
8+9+9+9+9+6+25 band pushdowns
Poundstone curls
159xAxle
Notes: Changed things up and went supersets of dead-bench until I ran out of deads, then bench and rows until I ran out of bench. Just kinda over DB rowing and wanted to come into deads fresh. Plate change rests until topsets, then 90 second rests. Despite post nightshift queasiness/gut issues, I was strong coming into this workout. Those Poundstones continue to be effective. I was noting today how my forearms are really coming in and couldn't think of what it was I was doing that would cause that, and then this totally reminded me.
Weekly check in
Got a little night shift bloat going on. Made the belt fit weird. I'm truthfully getting fatigued eating all the damn time, so maybe this downtime will help recharge me a bit for Deep Water.
Training Log: Entry 2413
BUILDING THE MONOLITH Week 5, Workout 1
AM WORKOUT (0420 wake up via dog, 0700 workout)
Buffalo Bar Squats
5xBar
5x140
5x230
5x300
5x345
5x5x385
Axle strict press (clean first rep)
5x131
5x151
5x171
Chins (various grips)
2x20
4x15
Band pull aparts
1x34
2x33
Dips
200 total (25 band pushdowns after final set)
Axle strict press from rack 131 w/rest pause
15(I think)+5+3
Plate lateral raise stripset
20x10lbs
20x5
20x2.5
20xEmpty Hands
Notes: Started with giant sets of squat-chin-press, then squat-chin-dip, then squat-pull apart-dip, then squat-dip, then took the final set of press, rest paused the rest of dips and finished with the lateral raises. Took 90 seconds between topsets of squats, plate change rests otherwise. Left hamstring continues to feel beat up: had that distinct feeling of the connective tissue breaking apart that held my femur to my groin, kinda like when you pull the drumstick off a chicken. That same thing happened just about this time last year when I was setting records with 410, so I'm probably due. Thankfully I can squat slow enough to work around that, and got through the set without issue. I'm going to rest from thruster based WODs for this week and shift more toward burpees, swings and clean to see how that helps. Grace still on the docket for later.
Belt was fitting too well today: need to up the calories. Time for bigger lunches.
Training Log: Entry 2412
AM WORKOUT (0305 natural wake up)
Started off with this
Got through 6 rounds and was about 14 thrusters into the 7th round when time ran out.
I don’t have the space to do over-the-bar burpees, so instead I would jump over the bar, then jump BACK of the bar and do a burpee. That REALLY sucked. Definitely an extra element of challenge compared to a traditional burpee. Also, I kept the chins strict until I finished the 5th round. At that point, I’d hit my 50 for the day, so I allowed myself some kipping to make it more WOD-y.
Transitioned immediately to EMOM daily work with 5 1 handed alternate KB swings buy in at the top of the minute. Took about 11 rounds.
From there, went to Tabata 1 handed alternate KB swings, with 2 handed swings during the 10 second rest.
In all, a very solid day of conditioning to start my 12. I pretty much had to cram a full day’s worth of training into this one instead of getting to do my mini workout through the day, so I made it count. Broke a solid sweat.
Training Log: Entry 2411
AM WORKOUT (0440 wake up via dog) FASTED
Started off with this
Legit made it through 4 rounds before the timer beat me. I'm such a slow lifter that I'm just hemorrhaging time on those thrusters. I really like the skeleton of this dude, and might scale it to 5s to make it a bit more sustainable for me.
Since I already had the EMOM timer going, I just split it up from there. I would either do the thrusters OR the burpees and I'd slot in the pull ups on either side until I got my 50 for the day. Then I started working on dips and reverse hypers in place of the pull ups. Eventually took it to 19 rounds before I called it a day. This technically wasn't even supposed to be THE workout for the day: just something I was doing in the morning to get my heart rate up. Once again, I have to fight my self-destructive instincts to just absolutely bury myself with this stuff.
Cheat meal at our favorite local Mexican place last night. Got a shrimp quesadilla. It was the richest thing I'd had in a LONG time: it was effectively smothered in a cheesesauce, and I even allowed myself some "real" sour cream with it. Had some chips and salsa too. Got a huge pump after this workout from all the carbs and sodium. The cheat meal really is magic: it's a lesson I forgot a while back. However, I'm doing much better now with just enjoying the food and company. In the past, these were just epic binges where I was putting away as much food as possible in a short timespan. Now these are little dips back to humanity.
COMPLETELY unrelated to training, but I saw the Mortal Kombat movie yesterday IN a movie theater. I legit had the whole place to myself. It was nuts. I really dug the movie too. You know what you're in for watching a Mortal Kombat movie, and it absolutely delivered. Also got me amped to be back in martial arts.
BUILDING THE MONOLITH Week 4, Workout 6
PM WORKOUT (1430)
High handle prowler pushes w/90lbs loaded
14x40 yards w/45 seconds rest between sets
Notes: Was the hottest day we'd had in a while and I was talking myself through the whole workout, but I got it done and I'm glad I did. The prowler is just awesome that way. So glad I brought it back into the rotation. The short rests are nuts and, of course, I'm operating well outside of Jim's recommendations on this, but I won't tell if you don't.
Working a 12 tomorrow with an early shift start. Plan is to start the day with a psycho crossfit WOD and all of my daily work and spend the 12 hours eating. I made turkey breast and ham fajitas for 3 meals, because I'm an affront to my own heritage. Got lots more packed away as well. This week is done, the light week is next, and the week after that is my final report card. If I've been doing things right, it'll show. And if not, that'll show too.
